käsipainopystypunnerrus

Käsipainopystypunnerrus, also known as dumbbell overhead press, is a compound exercise that primarily targets the shoulder muscles, particularly the anterior and medial deltoids. It also engages the triceps and upper chest muscles to a lesser extent. The exercise involves lifting dumbbells from shoulder height to an overhead position.

There are several variations of the dumbbell overhead press, including the seated dumbbell overhead press and the standing dumbbell overhead press. The seated version offers more stability, allowing for heavier weights and potentially reducing the risk of lower back strain. The standing version requires greater core engagement and stability.

To perform the exercise, one typically sits or stands with a dumbbell in each hand at shoulder level, palms facing forward. The dumbbells are then pressed upwards in a controlled motion until the arms are fully extended overhead. The descent is also controlled, returning the dumbbells to the starting position. Proper form is crucial to avoid injury, with emphasis placed on keeping the core engaged and avoiding arching the back excessively. This exercise is a staple in strength training programs for building shoulder strength and muscle mass.